Workouts for the Week May 28th – June 2nd

Reminder on Monday we will have Murph make up at 6:30am during Open Gym with a regular class at 8am.  Eat your wheaties!

Monday, May 28th


Partner “Luke”

As Many Rounds as Possible in 25 minutes

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

*if you finish a full round start on the clean and jerks

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.


Tuesday, May 29th


Death By…

3 Deadlifts + 1 Barbell Burpee

3 Deadlifts + 2 Barbell Burpee

3 Deadlifts + 3 Barbell Burpee




9 Minute Ladder


Handstand Pushups

Power Snatch (75/55)

*20 Double Unders after each set of Snatches (30 singles)



Wednesday, May 30th


1 Hang Squat Clean + 2 Front Squats + 1 Jerk



20 Hang Power Cleans (135/95)

30 Alternating Pistols (rig assisted or goblet squat)

15 Hang Power Cleans (155/105)

30 Alternating Pistols

10 Hang Power Cleans (205/145)

30 Alternating Pistols

*Inspired by Spealler


Thursday, May 31st


50 Calorie Row

50 Wall Balls

50 Box Jumps

50 Alternating DB Snatch (50/35)


Friday, June 1st


“The Seven”

Seven rounds for time of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/175 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2/1.5

7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.


Saturday, June 2nd



5 Rounds for Time

400m Run

15 Overhead Squats (95/65)